Start 2012 on the right foot

As the calendar turned to 2012, the usual glut of "experts" willing and ready to tell us how to be better people — thinner, fitter, more organized, less stressed, kinder and more financially sound — made their annual appearance before disappearing back into the woodwork.

Amid all the usual chatter, a common theme emerged this year. In order for resolutions to take and last longer than the first week of the year, they should express precise goals, the sages advised.

Here are some examples:

Lose weight: You shouldn't just say, "I'm going to lose weight this year" — or even this month or this week.

Instead, you should adopt a concrete behavior that will lead to your goal. MeYouHealth, which has launched a new app, the "Anti-resolution revolution," (www.antiresolution.com) recommends, for example, that each day you trade a sugar-sweetened beverage for a no-sugar-added juice or low-fat milk. "One-time actions can become pathways to lifelong habits," its literature urges.

So, rather than "dieting," consider substituting healthier foods: low-fat, soy or almond milks for regular milk; fruit instead of cake or cookies for dessert; veggies or nuts for snacking — Jennifer Shea, a dietitian for Supervalu, parent of Farm Fresh, recommends switching from a sour cream onion dip and chips to hummus and sliced vegetables to save calories and fat, while adding filling fiber and protein. Drink water instead of eating at the first pang of hunger; take a walk for a few minutes before eating; and resolve not to eat at your desk or in the car.

If you need visual props to remind you of portion control — the recommended sizes are always so much smaller than you expect — then use nine-inch plates instead of the 11- to 14-inch plates that have become the norm. Or look for plates that are sectioned to show the recommended portions of protein, carbs and veggies.

Spend less: Make a budget and determine what your essential expenses are. Review any nonessential spending and cut out just one item on the list. Set that money aside, so you can see the savings. Also, try to shave a few dollars off your weekly grocery bill or monthly energy bill, then apply those savings to another bill (or to a treat) to enjoy the tangible benefit.

If you have credit card debt, most financial experts recommend paying down your lowest balance first; that is more attainable and by seeing progress it can help ease stress. "There are two things that typically derail debt repayment resolutions: lack of a plan and loss of motivation. Planning is no fun at all, and many people just decide to skip it and throw money at their debt in a way that doesn't make sense," says Bruce McClary, a certified financial educator with ClearPoint Credit Counseling Solutions in Newport News. He recommends using free online calculators, such as his company's, http://clearpointfinancialsolutions.org/budgetcalculator, which compares ways of paying off debt.

McClary also encourages everyone to check their credit standing, free, at http://www.annualcreditreport.com. The information there determines how much it will cost you to borrow money and gives you a chance to resolve bad debt that you may have forgotten, he says.

Exercise more: You don't have to start out with kick-boxing or running a half-marathon. If you currently don't have an exercise regimen, simply resolve to walk for 5 minutes a day — that can involve taking a detour before you go to work, or climbing the stairs a couple of extra times — and once it becomes habit, you'll have no trouble expanding it to 10 minutes and so on.

Becky Brich of the Peninsula Y gives the following advice: "Check with your doctor if you have any medical conditions that could be affected by exercise, especially cardiorespiratory or orthopaedic conditions.

"Know your Target Heart Rate Zone and gradually work up to the top number. Staying within this range will help you burn calories more efficiently and keep you from overdoing it too soon. To calculate it: Take 220 minus your age, then take 60 to 90 percent of that number. (For example, for a 60-year-old, that range would be 96 to135 beats per minute.)

"Do what you like — not a runner? Don't try to run. … Varying your routine regularly will help your body be more responsive to exercise and keep you mentally challenged."

Treat yourself: Look after yourself. This doesn't have to mean spending money on spa treatments, massages, pedicures, teeth-whitening and waxes — though if finances allow, these are fine ways to take time out. Rather, promise yourself a few minutes of "me" time every day — whether it's soaking in a tub, listening to a favorite radio or TV show, reading, or whatever else is strictly your activity.

Rebecca Eldridge, who teaches mindfulness classes across the Peninsula, offers the following suggestions for relaxation and focus. "Choose one thing that you do three to five times each day, and allow it to remind you to pause and take a few full breaths. Keep the cue simple — such as when you get in your car, pour a glass of water, or make a phone call." She also recommends sitting meditation: "Set a timer and sit quietly for a few minutes, taking nice, easy breaths. Relax your eyes, your jaw, your shoulders, and your belly. The mind will wander, that's what the mind does, and not a problem at all. Make the commitment reasonable — say, five minutes Monday through Friday for one week, with permission to set a new goal next week."

Then there's sleep. Robert Oexman, director of the Missouri-based Sleep to Live Institute, suggests that the key to better living is through getting sufficient sleep. And nearly everyone needs more — 70 percent of adults and 80 percent of teens, according to several studies. "It's hard to enjoy life when you're too tired to do what you like. To make just about any New Year's resolution stick — pair it with more rest for the best results," he opines.